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Skics
01-14-2003, 08:19 PM
Well I've finally decided to register and start a journal.

I would appreciate any suggestions and feedback throughout the course of this journal. Below is a bit about me and my goals.

Info

Age: 17
Height: 6'1"
Weight: 180lbs.
Bf %: ~10%

Goals for 2003

190lbs @ 10% bf. I'm figuring bulking up to between 195-205lbs and then slowly cutting. Eating properly seems to be my biggest battle, and counting calories. I should stop being lazy and get on that.

Short Workout History

I have been working out seriously for about 3 months. Originally I bought a one month pass at my gym and didn't take it that seriously, after that card expired I waited a week but I started to get a really excited about going back so I bought a 3 month pass which held me until just after Christmas.

At this point I my state of mind has changed, most people usually start to dread the gym after a while but now I want it more than ever; come chest day, all I can think about is working out. I love the massive release of energy.

I waited a week after the expiration of that first 3 month pass and I have just started another 3 month pass. People are noticing now, the efforts are paying off. I hope to make some good gains in this next cycle that will be documented here as best as I can.

I will post some progress pics so you get a general idea of where I am starting from.

Cheers,

Skics

Skics
01-14-2003, 08:33 PM
Here are some progress pics from around the middle of december. I don't have my camera right now or I would shoot some lat and quad shots.

Manveet
01-14-2003, 08:39 PM
:spam:


At this point I my state of mind has changed, most people usually start to dread the gym after a while but now I want it more than ever; come chest day, all I can think about is working out. I love the massive release of energy

You and me both man. Feel the energy! lol.


In comparison to your Aug and Dec pics, you have made some gains, especially your chest. Keep at it man.

Manveet
01-14-2003, 08:41 PM
Oh, and I think you should bulk past 205 man. You look lean enough as it is.

WillKuenzel
01-14-2003, 09:18 PM
I'm with Manveet on that. You look really lean, lots of good definition. Bulk up to 215 of so. You'll understand when you get there. Bulking can be addicting.

Skics
01-14-2003, 09:26 PM
Hmm, I guess Plan A is up to 215 now, and then cutting. I can see how it can get addicting. However, I'm in school still so sometimes I have a hard time eating enough. My metabolism is so damn high as it is, I'm not whining about it but it makes things more difficult.

Thanks for the feedback.

Skics
01-16-2003, 06:19 PM
Well I started it off with back and bi's. I have been working a three day split. No two days tend to be identical as far as exercises are concerned.

Workout

Bent-over db rows
8x85lbs, 8x85lbs, 7x75lbs

Bb curls
8x70lbs, 7x70lbs, 8x60lbs

Db lateral raises
13x17lbs, 10x20lbs, 8x20lbs

Shoulder press
10x100lbs, 8x100lbs, 7x90lbs

Bb shrugs (with cambered bar)
20x185lbs, 15x235lbs, 12x235lbs

Db shrugs
10x107lbs/side, 8x107lbs/side, 10x92lbs/side

Seated cable pulls (horse shoe grip)
8x140lbs, 8x140lbs, 8x130lbs

Overview

Took about 1 hr 15min, a little longer than I wanted but I had to wait for some people to finish their sets. Felt like a good workout. I tried to hit my traps hard. I think next time I will up my weights a bit on my shrugs though. I have a hard time holding onto the bar even with straps it seems. Shoulders felt better than I expected, 2 weeks ago I pulled something in my shoulder so I have been protecting it a bit. Felt strong today so next cycle I should have my weights back up a bit on my lateral raises. I hope I am sore tomorrow :)

Eating

Lets see, I had 2 pieces of peanut butter texas toast this morning, large glass of milk and a large glass of water. Ate a large plate of fries at about 11:30, had a sandwhich and an apple at 12:00, large protein shake after the workout. Bannana and another sandwhich when I got home. Haven't ate dinner yet, it's probly going to be ~3 pieces of french toast. A couple more bannanas and some more pb texas toast before I hit the sack. At least another litre of milk.

Sleep

8hrs. Shame on me. I was a bit cranky today due to the lack of sleep. Anything less than 10hrs is no damn good.

bradley
01-17-2003, 10:48 AM
Do you perform deadlifts?

Skics
01-17-2003, 10:27 PM
Yes, on leg day I usually do deads, even though it involves the back.

WillKuenzel
01-17-2003, 10:32 PM
You need 8hrs sleep? If I get 8 I feel like I've slept in.

Do you do chins on back day?

Skics
01-17-2003, 10:40 PM
Originally posted by HomeYield
You need 8hrs sleep? If I get 8 I feel like I've slept in.

Do you do chins on back day?

Yeah, I dunno it's odd because I can sleep all day during the week; however, try that on a weekend and I'm up at the crack of dawn.

I do chins occasionally. I have been avoiding them lately because of my shoulder.

Tomorrow is leg day. Today I feel pretty sore. Especially my biceps, I was a little concerned because of the particularly low volume on that last workout. I think I am going to stick to low volume/high intensity for a while as it seems to be more effective. I ate pretty good today, stir fry and chicken for dinner. Yum.

Skics
01-18-2003, 09:52 PM
Workout

Deadlifts
8x135lbs, 6x225lbs, 1x315lbs

Leg Press (vertical, high stance)
8x540lbs, 6x630lbs, 4x630lbs, 8x450lbs, 7x450lbs

Calve raises
25x170lbs, 20x170lbs, 18x170lbs

I hit the bag for a little while to relieve some stress. It was a long day at work.

Overview

Took about 40min, I envy you guys that have deads over 400. The calves! It burns, it burns something fierce. PB on the 6x630lbs leg press.

Eating

Was pretty heathy. Had a protein shake post-workout. Some leftovers from the other night.

Sleep

9hrs. Good enough.

Delphi
01-18-2003, 10:07 PM
Looks good so far. May I suggest putting curls and lateral raises at the end of your workout. Those are isolation movements and most people do their compound movements first. I agree with the others that you probably won't have to worry about cutting. You're naturally thin and have a high metabolism, so your bigger concern will probably be eating enough food so that you can get up to 215 in the first place. Good luck.

Skics
01-18-2003, 10:16 PM
Originally posted by Delphi
Looks good so far. May I suggest putting curls and lateral raises at the end of your workout. Those are isolation movements and most people do their compound movements first. I agree with the others that you probably won't have to worry about cutting. You're naturally thin and have a high metabolism, so your bigger concern will probably be eating enough food so that you can get up to 215 in the first place. Good luck.

Thanks for the reply Delphi, I will change the order up next day around. I normally do lateral raises last however I have been doing the curls near the beginning. The only reason I deviated from that on Day 1 was because I was waiting for some people to finish.

Delphi
01-18-2003, 10:44 PM
I think I might go postal if I had to wait for other people to finish using equipment before I could continue my workout. The conventional wisdom is that a workout shouldn't last longer than about an hour, or else the body releases too much cortisol (Bad Thing (TM)). I've wondered if that holds true if 30 minutes of that hour is down time waiting to use equipment.

Skics
01-18-2003, 11:21 PM
Originally posted by Delphi
I think I might go postal if I had to wait for other people to finish using equipment before I could continue my workout. The conventional wisdom is that a workout shouldn't last longer than about an hour, or else the body releases too much cortisol (Bad Thing (TM)). I've wondered if that holds true if 30 minutes of that hour is down time waiting to use equipment.

I know, some people's children :mad:. I was unaware of cortisol, I hope your not yanking my chain ;) Of actual workout time it's probly more like 20 min. Waiting for people and loading 14 plates onto the leg press takes a while.

Skics
01-21-2003, 10:38 PM
Workout

Decline bench (cambered bar)
12x135lbs, 1x225lbs, 6x185lbs, 8x155lbs

Db press
8x55lbs, 7x55lbs, 6x55lbs
(went pretty light on this, tried to keep my form pretty rigid)

Vertical butterfly
10x130lbs, 8x130lbs, 8x120lbs

Skullcrushers
10x65lbs, 6x85lbs, 7x65lbs

Standing cable pushdowns
12x100lbs, 10x100lbs, 8x100lbs, 8x90lbs

Overview

Took about 30min. Really sore today (the day after). Felt good, a little dissapointed in my 1x225lbs. No solid strength increases from last workout. Tris felt pretty pumped though, so did my chest now that I think about it.

Eating

Healthy enough, some mexican food.

Sleep

8hrs. School is rough right now. Three government exams coming up.

Skics
01-22-2003, 09:56 PM
Workout

Bent-over db rows
8x85lbs, 8x92lbs, 7x97lbs

Seated cable pulls (horse shoe grip)
8x140lbs, 8x140lbs, 8x130lbs

Bb shrugs (with cambered bar)
15x185lbs (held at top), 12x285lbs (held at top), 10x285lbs

Db shrugs
10x107lbs/side (held at top), 9x92lbs/side

Shoulder press
8x120lbs, 8x100lbs, 7x90lbs

Bb curls
8x60lbs, 6x60lbs, 6x50lbs

Preachers
8x60lbs, 5x70lbs, dropset to 7x50lbs

Db lateral raises
10x23lbs, 8x20lbs, 7x20lbs

Overview

About an hour. Went pretty well. I should be sore tomorrow.

Eating

Not enough throughout the day. I filled my face when I got home though. I really have to work on this if I want to reach my goals.

Sleep

8hrs.

Skics
01-26-2003, 05:03 PM
Workout

Leg Press
10x540lbs, 8x630lbs, 8x630lbs

Clean & Jerks
1x115lbs (warmup), 6x135lbs, 4x135lbs, 3x135lbs

Lying Leg Curls
8x135lbs, 7x125lbs, 6x125lbs

Overview

Quick workout, press felt really strong today, hardly broke a sweat. I hit the heavy bag for a few minutes to relieve stress.

Eating

Mmm, red meat and potatoes.

Sleep

8hrs.

Skics
01-27-2003, 08:51 PM
Workout

Decline bench
1x185lbs (warmup), 1x205lbs, 1x225lbs, 10x155lbs, 8x155lbs

Flat bench
8x155lbs, 8x155lbs, 6x155lbs, 8x135lbs

Vertical butterfly
10x140lbs, 8x140lbs, 8x130lbs

Incline db press
8x50lbs, 8x40lbs, 10x35lbs

Skullcrushers
8x75lbs, 7x85lbs

Cable press downs (cambered bar)
10x120lbs, 8x110lbs, 8x100lbs

Cable press downs (straight bar)
8x100lbs, 8x100lbs, 7x100lbs

Overview

Bit of a long workout today, I felt I had the energy for it though. Took about an hour and fifteen; however, it was prolonged slightly because I spotted a friend.

Eating

Spaghetti for dinner. Ate quite a bit today.

Sleep

9hrs.

WillKuenzel
01-27-2003, 10:29 PM
Nice job on the bench. Is 225lbs a PB?

That's a lot of total sets but to finish that in about an hour and 15 is doing pretty good.

Skics
01-28-2003, 09:44 PM
Originally posted by HomeYield
Nice job on the bench. Is 225lbs a PB?

That's a lot of total sets but to finish that in about an hour and 15 is doing pretty good.

Thanks, yes 225lbs is a PB but I have been hovering around there for a while. Just before I started this journal I went for 235lbs and I was really close, but no cigar. I'll keep working on it though :(

Skics
01-29-2003, 08:11 PM
Workout

Bent-over db rows
8x97lbs, 9x85lbs, 10x85lbs

Seated cable pulls (horse shoe grip)
8x140lbs, 6.5x150lbs, 8x120lbs

Lat pull (vertical)
10x100lbs, 10x110lbs, 8x100lbs

Db shrugs
10x107lbs/side, 10x97lbs/side, 15x85lbs/side (hold at top), 12x80lbs/side (hold at top)

Shoulder press
8x150lbs (forced), 6x120lbs (dropset), 8x100lbs, 8x100lbs

Bb curls
8x60lbs, 10x50lbs, 8x50lbs

Db lateral raises
10x20lbs, 10x17lbs, 8x17lbs

Overview

Started off like mad, lost steam by the end of it. Didn't help that I had a f*cking math final today, that just drained me. Took about 1 hour, could have been about 45min but I was spotting my friend again.

Eating

Still working on it.

Sleep

9.5hrs.

Skics
02-03-2003, 09:18 PM
Workout

Decline bench
20x135lbs (speed bar), 1x205lbs, 1x225lbs, 1x225lbs, 6x185lbs, 8x155lbs

Flat bench
6x185lbs, 6x155lbs, 8x135lbs

Incline db press
8x55lbs (forced), 8x45lbs, 8x40lbs

Vertical butterfly
8x150lbs, 7x140lbs, 7x130lbs, 7x120lbs, 8x110lbs
This excersise really "pumps it up," man it feels like my t-shirt is about to tear after this! Time for a bigger gym shirt. Golden.

Cable press downs (cambered bar)
10x120lbs, 9x110lbs, 9x110lbs

Cable press downs (straight bar)
9x110lbs, 8x110lbs, 8x110lbs

Overview

Felt kindof off today. I really need to get my fluids up, and get some more sleep. Too much fun and fornication ;) Really sore today, quite nice actually.

Eating

Pre workout
4 eggs and 4 pcs of toast for breakfast, orange juice and milk
2 grilled cheese and milk, banana

Post workout
Protein shake after workout (as usual)
Large orange whip
4 pcs of pb texas toast

Still not enough... got to eat more.

Sleep

1am - 12:10pm. ~11hrs. Had a formal party to go to last night. Watched Lord of the Rings: The Two Towers finally. Wicked movie.

Skics
02-03-2003, 09:27 PM
Just to clarify, I have been posting my workout the day afterwards to accommodate soreness. I guess I should start posting on my rest days to describe this.

Delphi
02-03-2003, 09:31 PM
What's a vertical butterfly?

Skics
02-03-2003, 09:41 PM
It's this machine that you sit on like a chair, with wings that have pads on them. Your arms are at 90 degrees pointing upwards and you bring your forearms together, kindof a fly-type exercise. I really like it. My gym is a little behind in terms of equipment though, no facy nautilus stuff :(

WillKuenzel
02-04-2003, 12:07 AM
Is the vertical butterfly the same thing as a pec deck? I think that's what you're talking about. We used to have a good one at the gym but they got rid of it for 2 other pansy machines. There are just way too many machines in our gym that nobody uses or even knows how to use. Too many machines and not enough free weight stuff. Okay, I'm doing ranting in your journal. Workouts are looking good dude. Keep up the hard work!

Skics
02-04-2003, 06:36 PM
Okay, I'm doing ranting in your journal. Workouts are looking good dude. Keep up the hard work!

No worries man, I like to hear it. Thanks for the kind words.

Skics
02-04-2003, 06:52 PM
Workout

Bent-over db rows
10x102lbs, 8x102lbs

Lat pull (vertical)
9x140lbs, 8x140lbs, 7x140lbs, 7x140lbs

Seated cable pulls (straight grip)
8x140lbs, 8x140lbs, 7x140lbs

Bb shrugs (cambered bar)
20x185lbs, 15x235lbs, 10x255lbs, 13x185lbs (hold at top), 11x185lbs (hold at top)

Shoulder press
9x130lbs, 8x120lbs, 8x110lbs

Db lateral raise
9x23lbs, 8x17lbs, 7x17lbs

Preachers (machine)
10x70lbs, 8x70lbs, 7x70lbs, 6x60lbs, 7x50lbs, 8x40lbs, 6x40lbs

Overview

Back felt really good today, I really concentrated on working my back and felt the muscles burning. Just slammed my back. I will be really dissappointed if I am not sore tomorrow. Should be good though. I really hope my bi's are sore tommorow, they seem to be my weakness. Due to the fact that I almost nodded off multiple times in class today, I was amazingly energized. Took about 1hr in total. Report on the soreness to come tomorrow.

Eating

Not finished yet but it really wasn't enough. I am going to fill my face tonight to try and make up a bit.

Pre workout
4 eggs and 3 pcs of toast, orange juice
apple, banana
sandwhich

Post workout
protein shake
4 mini pizzas, milk
more eating to come...

Sleep

9hrs. Really tired today though, I'm gonna hit the sack at about 8:30 tonight though, try to get some more sleep in general.

Skics
02-04-2003, 06:53 PM
Is the vertical butterfly the same thing as a pec deck?

Yeah, that's right, those butterflys are the same as a pec dec. I just read the name off of the machine.

Skics
02-05-2003, 10:11 PM
Soreness update

Traps are very sore today, I just killed them. Lats are not as sore as I was hoping for; more power scotty! Bi's are almost as sore as my traps so that is good. Cheers!

Skics
02-06-2003, 11:40 PM
Workout

Leg Press
12x540lbs, 10x630lbs, 10x630lbs
I can't fit anymore plates on the leg press machine?! Gah!

Deadlifts
10x135lbs, 6x185lbs, 6x185lbs

Decline situps (with resistance)
30, 10, 6, 10 (without resistance)
This felt great, I got really mad so I just ripped through these, very short rest (thats why my reps decreased so quickly).

Overview

Short workout, I was pretty intense whilst executing the exercises; however, I felt a bit off today. Really tired. I've been having a hard time sleeping lately.

Eating

Not bad today. Ate a bit of a smaller breakfast though, which was due to my rush this morning. Ate lunch a bit late, but lots of it. Ate some mexican for supper.

Sleep

7hrs. Tossed and turned for a long time.

Skics
02-07-2003, 09:46 PM
Soreness update

Glutes and quads are pretty sore, if I don't move for a little bit they are quite noticeable. Can't wait for chest day coming up tomorrow, I'm gonna get mad; I have a lot of stress to relieve.

Skics
02-09-2003, 11:52 AM
Workout

Decline bench
15x135lbs, 3x205lbs(!), 2x225lbs(!)
The second one on the 225lbs was slightly forced but it went up ok after the transition. I think my tri's are my weak point on my bench, I never stick down low or up high it's always like 4 inches off my chest.

Flat bench
5x185lbs, 8x155lbs

Dips
15 (narrow grip), 10 (wide grip), 10 (normal grip)
I have never really included these in my arsenal before, these were great, really burned my upper chest and tri's. I think I am going to start doing them more regularly.

Pec dec
9x140lbs, 7x130lbs, 7x120lbs
I love this exercise. Feels so damn good.

Incline db press
7x45lbs, 8x40lbs, 8x35lbs
This is definately my weakness, but again I think it is in my tri's.

Cable pushdowns (cambered bar)
10x100lbs, 8x100lbs, 8x90lbs
Really concentrating on form here. Slammed these today, my tri's are DEAD.

Cable pushdowns (straight bar)
8x90lbs, 7x90bls, 8x80lbs

Overview

I was feeling really great today. I sat and ate all day, conserved my energy, had a wicked workout. I was very impressed with my chest today. I am up 3lbs from last workout which is a good sign (some of that is probly water), maybe my eating is finally getting to where it should be.

Eating

Pre workout
2 pcs of pb texas toast, milk
2 chocolate bars :rolleyes:
apple
2 tropical juice thingys
beef soup, bun, donut, sprite

Post workout
protein shake
2 ham buns
2 rice crispy squares, 3 cookies, orange juice & tonic
2 pcs of pb texas toast, milk (don't make fun of my mad cooking skillz)

Sleep

8hrs.

Skics
02-13-2003, 12:13 AM
Workout

Bent-over db rows
8x102lbs, 7x107lbs

Lat pull
8x150lbs, 8x150lbs, 7x150lbs, 8x140lbs
Went pretty hard core on these, made sure my rom was good and whatnot, my lats are sore today! Nice.

Seated cable pulls
8x140lbs, 10x120lbs, 8x120lbs

Incline lever pull (angled grip)
15x90lbs, 8x135lbs
These hurt my balls. Enough of that noise.

Db shrugs
15x92lbs, 10x85lbs, 10x107lbs

Bb shrugs (cambered bar)
10x185lbs, 10x235lbs, 8x185lbs (hold at top)
Dunno, shrugs felt a bit off today. Pretty spent after those lat pulls.

Shoulder press
8x130lbs, 8x120lbs, 10x110lbs

Lateral raises
6x25lbs, 8x17lbs, 6x17lbs

Preachers
7x80lbs, 6x70lbs, 6x60lbs, 7x50lbs, 8x40lbs

Bb curls
8x50lbs, 6x50lbs, 10x40lbs

Overview

Probably a bit too long on this one today, too much volume on this I think. Maybe I will move bi's to leg day or something, they are pretty isolated. I enjoy training my whole back and shoulders on the same day.

Sleep

Not enough. :mad:

Skics
02-13-2003, 08:39 PM
Workout

Leg Press
10x540lbs, 8x630lbs, 8x630lbs

Leg curls
10x95lbs, 8x95lbs, 8x85lbs, 8x75lbs

Decline crunches
18, 6, 15, 10
The last two sets were without resistance, the first two used alot of resistance and all sets were in fairly close succession. I also did some twisty things whilst hanging to work my anterior sides.

Overview

I was in a pretty good mood today. Skipped the first bit of school today to work out. I was glad I did. Not much volume today but I was sweating for sure.

Eating

Pre workout
2 pcs toast, orange juice, milk
apple
bun

Post workout
2 more buns, sprite
candy thingy
jello cocktail thingy
2 pcs of toast
3 large grilled cheeses, milk
more to come...

Sleep

8hrs. Not enough.

Skics
02-16-2003, 10:02 PM
Workout

Decline bench
15x135lbs, 6x185lbs, 8x155lbs, 10x135lbs

Decline db press
6x60lbs, 8x50lbs

Pec dec
7x150lbs, 7x140lbs, 8x130lbs

Dips
10, 7, 6

Cable pushdowns (cambered bar)
8x120lbs, 8x110lbs, 7x100lbs

Cable pushdowns (straight bar)
8x110lbs, 7x100lbs, 7x100lbs

Overview

This workout felt great. Really hustled my ass, most sets were very close together. Finished in about 40 minutes. I am very sore today but it feels good.

Eating

Estimated about 3000 calories. I am up a few lean pounds from when I started so I am making better progress now. I just have to remember to eat all my meals when they are supposed to be eaten.

Sleep

10hrs.

Skics
02-19-2003, 11:19 PM
Workout

Bent-over db rows
8x107lbs, 8x102lbs

Lat pull
9x160lbs, 8x160lbs, 8x150lbs, 8x140lbs (slow)

Seated cable pulls
8x150lbs, 7x150lbs, 7x140lbs

Db shrugs
15x107lbs, 10x102lbs
These would be a nice exercise if I didn't feel like I was going to fall over or drop them on my toes when I am trying to put them back in the rack. One of these days I'll get a head rush and hit the floor and that will be it ;)

Bb shrugs (cambered bar)
15x185lbs, 10x185lbs, 8x205lbs, 10x185lbs (circular, slow hold at top)

Lateral raises
8x25lbs, 7x20lbs, 8x17lbs

Shoulder press
4x130lbs, 7x120lbs, 7x110lbs, 6x100lbs, 8x90lbs

Preachers
8x80lbs, 7x70lbs, 7x60lbs, 7x50lbs

Standing bb curls
6x50lbs, 8x40lbs

Overview

Decent lat workout today, traps felt stronger than last week, they are actually starting to look big which is encouraging. This took about 40 min. Really sore.

Eating

Good, I am up a solid 6lbs from when I started this workout. Another 5 or so and I should be 190lbs, I will definately be at this goal by the end of March if all goes as planned.

Sleep

9hrs.

Skics
02-22-2003, 09:25 PM
Workout

Leg curls
10x125lbs, 8x125lbs, 8x125lbs, 8x110lbs

Calve raises
15x135lbs, 10x135lbs, 10x135lbs
It burns! It burns something fierce!

Decline crunches
25, 6, 5, 10
Did some isolation abdominal exercises as well, but nothing hardcore.

Overview

Kindof a lazy day today unfortunately. Took about 40 min, trying to work on my hams a bit more, they are starting to behave.

Sleep

8hrs.

Skics
02-22-2003, 09:31 PM
Workout

Decline bench
15x135lbs, 7x185lbs, 1.5x225lbs, 8x135lbs
A little disappointed that I missed the second 225lbs. I shoulda waited on that 185.

Pec dec
8x140lbs, 8x130lbs, 7x130lbs

Dips (just my body weight)
8, 7, 6

Incline bb press
8x40lbs, 8x35lbs, 10x30lbs
I know, I'm a pussy on these ;)

Cable pressdowns (cambered bar)
9x120lbs, 8x120lbs, 8x120lbs

Cable pressdowns (straight bar)
8x110lbs, 8x100lbs, 7x100lbs

Overview

Pretty quick workout, my tris are DEAD which is good. Took about 35 min, I was running around like a mad man.

Sleep

8hrs.

Coke
02-23-2003, 10:45 AM
Good to see your are growing and getting stronger - :cool:

Skics
02-23-2003, 10:38 PM
Thanks for the feedback CoCoa, I appreciate it!

Franjipani
02-24-2003, 02:10 AM
Originally posted by Skics
I am up a solid 6lbs from when I started this workout. Another 5 or so and I should be 190lbs, I will definately be at this goal by the end of March if all goes as planned.

Well done on the weight increase:thumbup:. You'll be up past 200lbs in no time at this rate ;)

Skics
02-24-2003, 11:12 AM
Originally posted by Franjipani


Well done on the weight increase:thumbup:. You'll be up past 200lbs in no time at this rate ;)

Thanks man! I really hope so.

Skics
02-27-2003, 05:31 PM
Workout

Bent over bb rows
8x97lbs, 8x97lbs, 7x97lbs
Really concentrated on form on these, I dunno if it helped ;) But anyways, had some tunes cranking on these. Get the song Opelwerk by Zeromancer or Hang Him Higher by Wumpscut if you like harder stuff at all.

Lat pull
8x160lbs, 8x160lbs, 8x130lbs, 10x130lbs

Seated cable pulls
8x140lbs, 8x140lbs, 7x140lbs
These were really slow, trying to conciously think about working my back, feeling the pull. Stuff is working out though, my back is a good lot wider than it used to be. Gotta get my digicam back.

Bb shrugs
20x135lbs, 15x185lbs, 10x235lbs, 8x255lbs, 10x135lbs (circular, slow)
Forgot my straps today so this wasn't quite as heavy as I wanted.
I did some other trap exercise where you pull a barbell up to your chin with a narrow grip, did this from 50-70lbs in 10lbs increments at 8 reps a set. These kindof tingled my shoulder a bit though. Not good.

Shoulder press
7x130lbs, 7x120lbs, 8x110lbs, 8x100lbs

Preachers
8x90lbs, 8x80lbs, 8x70lbs, 7x60lbs
Hot! Upped my preachers by a lot here! That 90lbs was the first time I've went that heavy.

Bb curls
8x60lbs, 8x60lbs, 10x50lbs
Good improvment on these too.

Overview

Felt good today. Upped my weights a fair bit. My bi's are pretty sore, my back is not as sore as I hoped it would be.

Sleep

8hrs.

Skics
02-27-2003, 05:37 PM
Workout

Cleans
6x95lbs, 6x125lbs, 7x135lbs, 5x135lbs
Gah! I had a big headrush at the top of that 5x135lbs, damn near dropped it on my head.

Leg curls
8x95lbs, 8x95lbs, 7x95lbs

Overview

Ooh, I don't know if I can handle it! That was such a tough workout. I was on a deadline on this one so it was quick. I am trying to focus on my hams right now anyways. They were good and dead after this anyways.

Sleep

7hrs.

Alke
02-27-2003, 05:38 PM
looks like your getten some great results :thumbup: :thumbup: keep it up bro'!

Skics
02-27-2003, 05:52 PM
Workout

Decline bench
3x135lbs, 1x205lbs, 1x225lbs, 1x235lbs(!), 1x245lbs(!):evillaugh, 8x185lbs, 10x135lbs
WoohoOO! I made some progress! Oh this was a good day. I have been stuck at 225lbs for so long and this was it! That 235lbs came up smooth, the 245lbs was pretty slow and I needed a little tap right in the transition, but it was pretty much me.

Decline db press
8x60lbs, 8x60lbs

Incline db press
8x45lbs, 10x40lbs, 9x40lbs
This was some good progress for me too. This has been my weak point, but finally I got some better weights up. Next day, the 50's.

Pec deck
8x150lbs, 8x140lbs, 8x130lbs

Skullcrushers
8x75lbs, 6x75lbs
Damn, these weren't where they were supposed to be.

Cable pressdowns (cambered bar)
8x130lbs, 7x120lbs, 8x110lbs

Cable pressdowns (straight bar)
8x120lbs, 7x110lbs, 7x100lbs

Overview

Damn this was a good day! Went for some maxes, nailed them! My weight is >slightly< up. I think I am going to stop being lazy and count calories, or at least better estimate them. This workout was about 50min. Should be sore tomorrow.

Sleep

8hrs.

Skics
02-27-2003, 05:53 PM
Originally posted by Kenn
looks like your getten some great results :thumbup: :thumbup: keep it up bro'!

Thanks man! I appreciate the encouragement.

Skics
03-02-2003, 01:30 PM
Workout

Lat pulls
10x120lbs, 10x120lbs, 9x120lbs
Really trying to concentrate on form here...

Seated cable pulls
10x120lbs, 9x120lbs, 9x120lbs, 9x120lbs

Overview

Hmm, well I decided to split it up and do the rest of my back workout (traps, bi's, and shoulders) tomorrow because I am tired and I don't want to shaft anything. Plus I have myself a bit of a date tonight ;) You know how it is. This was about 25 min.

Sleep

6hrs, whoops.

Skics
03-02-2003, 08:25 PM
Workout

Bb shrugs
25x185lbs, 15x235lbs, 10x285lbs, 10x285lbs, 8x285lbs, 15x235lbs, 10x235lbs
Trying to inspire some more growth in my traps. They are dead after this. I find this volume seems to be necessary with my traps.

Bb upright row
10x70lbs, 8x90lbs

Db lateral raise
8x25lbs, 7x23lbs, 8x20lbs

Shoulder press
6x130lbs, 7x110lbs, 8x100lbs, 8x90lbs, 8x70lbs

Preachers
12x90lbs, 8x90lbs, 8x80lbs, 8x70lbs, 8x60lbs, 8x50lbs
Killed my bi's here. They are getting a lot stronger.

Bb curls
6x60lbs, 8x50lbs, 10x40lbs, 12x40lbs

Overview

Good workout, everything was done with full energy. Bought some new straps with neoprene on them today, nice and comfy for my shrugs. That put me in a good mood. Workout was about 45 min. Really killed my traps, I can feel it already.

Sleep

9hrs.

Skics
03-03-2003, 05:38 PM
Soreness update
Ouch. My traps are as dead as I've ever had them :thumbup: Should be huge if I get a few more good workouts like this.

Skics
03-06-2003, 06:11 PM
Workout

Deadlifts
10x135lbs, 8x185lbs, 8x185lbs
These were done whilst standing on a platform to get the full ROM. I'm using some lighter weights to get my endurance up a bit, and trying not to get any hardcore head rushes.

Leg curls
10x105lbs, 8x105lbs, 7x105lbs, 7x105lbs

Leg raises (abs)
20, 15, 15, 10, 10

Overview

Quick leg workout. Next leg day I'm going to hit them hardcore. I've been slacking off a bit in this area tuttut. Took about 40 min.

Sleep

7hrs.

Skics
03-06-2003, 06:24 PM
Workout

Decline bench
6x135lbs, 6x205lbs, 8x185lbs, 9x155lbs, 9x135lbs
That 205 was pretty solid. Trying to get my working weights up a bit now.

Decline db press
7x65lbs, 8x54lbs, 8x54lbs

Pec dec
9x140lbs, 8x130lbs, 8x130lbs

Incline db press
7x50lbs, 8x40lbs, 9x40lbs

Cable pressdowns (cambered bar)
8x130lbs, 8x120lbs, 8x110lbs

Cable pressdowns (underhand grip) (straight bar)
8x80lbs, 8x80lbs, 8x80lbs
These killed my tris :thumbup:. Gonna add these to my routine for a while anyways. Really got the squeeze in there. Feeling pretty huge after this.

Cable pressdowns (straight bar)
7x100lbs, 8x100lbs

Overview

Really had a good workout today. Got a couple compliments from people so I am in a pretty good mood. I don't think my legs are holding up their end of things though so I'm gonna really focus on leg day. This workout was just under an hour.

Sleep

9hrs.

Skics
03-10-2003, 07:26 PM
Workout

Lat pull
10x120lbs, 10x120lbs, 9x120lbs, 8x120lbs, 10x110lbs

Seated cable pulls
10x140lbs, 8x140lbs, 8x140lbs, 10x120lbs

Preachers
7x100lbs, 7x90lbs, 7x80lbs, 8x60lbs, 8x50lbs

Bb curls
7x60lbs, 8x50lbs, 8x50lbs

Overview

Hit the bi's pretty hard. Was trying to keep the body english down on those curls, the 100lb preachers really killed me. Thats a PB on those. I've kind of split up my back day because it was too long before, I wasn't able to keep full intensity throughout the workout.

It looks like this now: chest & tri's, lats & bi's, traps & shoulders, legs & abs.

Seems to be working better. My traps have exploded since I have broken this up. Today was about 35 min.

Sleep

9hrs.

Skics
03-10-2003, 07:34 PM
Workout

Shoulder press
5x140lbs, 8x120lbs, 8x100lbs, 8x80lbs, 9x70lbs

Db front raises
10x17lbs, 9x17lbs, 8x17lbs

Lateral raises
8x20lbs, 9x17lbs, 8x17lbs

Bb shrugs
15x185lbs, 10x235lbs, 10x285lbs, 10x285lbs, 8x285lbs, 10x235, 13x185lbs, 12x185lbs

Seated db shrugs
12x63lbs, 10x83lbs, 9x63lbs
Someone recommended these so I gave them a try. The cool thing about these is that you can't cheat very easily. Not a very comfortable exercise though.

Overview

Good day, hit my traps hard. They are very sore now. This took about 40 min. Traps are starting to look freaky. I am very happy with the results I have been getting.

Sleep

9hrs.

Skics
03-15-2003, 06:47 PM
Workout

Deadlifts
8x135lbs, 8x185lbs, 6x225lbs

Cleans
6x105lbs, 6x135lbs, 8x105lbs

Leg curls
8x105lbs, 8x105lbs, 8x105lbs

Leg press
8x12 plates, 10x12 plates, 9x12 plates

Calf raises
25x3 plates, 20x3 plates, 22x3 plates
It burns!

Leg raises (abs)
20, 15, 15

Decline crunches (with resistance)
25, 10, 30 (without resistance)

Overview

Good leg day, I am very sore from those deads. Workout was about 1 hour.

Sleep

9hrs.

Skics
03-15-2003, 06:59 PM
Workout

Decline bench
3x135lbs, 7x205lbs, 8x185lbs, 11x155lbs

Flat bench
8x155lbs, 7x155lbs
Don't know what happened here, wasn't really feeling it today.

Pec deck
8x150lbs, 7.5x150lbs, 9x140lbs, 8x140lbs
These felt good though.

Incline db press
8x50lbs, 7x50lbs, 9x40lbs

Cable pressdowns (straight bar)
8x140lbs, 6x140lbs, 8x120lbs, 8x120lbs

Cable pressdowns (underhand grip)
10x80lbs, 9x90lbs, 8x90lbs
Really liking these for my tris. My lats get all pumped up when I do these, and when my tris are pumped up too, my arms are spread out like a pro. Had some compliments today :thumbup:.

Cable pressdowns (cambered bar)
8x130lbs, 8x120lbs, 8x110lbs

Overview

Good day despite my flat bench being off. Decline bench was good, probly could have squeezed one more out of that 185, but my spotter grabbed the bar :mad:. This workout was just barely under an hour.

Sleep

9hrs.

Skics
03-16-2003, 04:29 PM
Workout

Lat pull
12x130lbs, 10x130lbs, 9x130lbs, 7x130lbs

Lat pull (underhand, narrow-grip)
12x110lbs, 10x110lbs, 9x110lbs

Seated cable pulls
12x140lbs, 10x140lbs, 9.5x140lbs

Prone bb pulls
9x60lbs, 8x60lbs, 8x60lbs

Preachers
7x100lbs, 7x90lbs, 8x80lbs, 8x70lbs, 8x60lbs, 8x50lbs, 8x40lbs
Trying to stimulate some growth in my bis.

Bb curls
9x60lbs, 8x50lbs, 8x50lbs

Overview

Decent workout today. About 1 hour. I will do traps and shoulders tomorrow.

Sleep

9hrs.

Skics
03-18-2003, 01:33 PM
Workout

Bb shrugs
20x205lbs, 15x275lbs, 15x275lbs, 12x275lbs, 12x205lbs, 11x205lbs, 10x205lbs

Bb upright row
8x80lbs, 8x70lbs, 8x60lbs

Front db raises
5x23lbs, 8x17lbs, 8x17lbs, 8x17lbs

Lateral raises
6x20lbs, 8x17lbs, 8x17lbs

Shoulder press
9x80lbs, 8x80lbs, 7.5x80lbs

Overview

Excellent day for my traps. Since I am writing this a day after this workout, I can say that my traps are DEAD. My shoulders were pretty done as well. This workout took about 50 min.

Sleep

9hrs.

Skics
03-18-2003, 01:35 PM
Workout

Calf raises
20x160lbs, 15x160lbs, 10x160lbs, 10x160lbs

Leg extensions
10x170lbs, 8x170lbs, 8x150lbs, 9x150lbs

Leg curls
9x105lbs, 8x105lbs 9x105lbs

Leg raises (abs)
25

Decline crunches
30, 15, 10, 10

Overview

Good leg day. Took about 45 min. My legs are all twitching out and I am having a hell of a time walking, so it must have been a good one.

Sleep

9hrs.

Skics
03-21-2003, 05:04 PM
Workout

Decline bench
3x135lbs, 6x205lbs, 9x185lbs

Pec deck
11x150lbs, 9x160lbs, 8x160lbs

Incline db press
7x55lbs, 8x45lbs, 7x45lbs

Dips
8xbw, 7xbw

Cable pressdowns (straight bar)
8x130lbs, 7x130lbs, 6x130lbs

Cable pressdowns (underhand grip)
8x90lbs, 7x90lbs, 8x80lbs

Cable pressdowns (cambered bar)
8x110lbs, 8x100lbs, 9x90lbs

Overview

Took about 40 min. Really going for good intensity here. Checked my weight, about 184lbs - hovering a bit. I gotta get my calories up again. I was doing really good for a while there.

Sleep

9hrs.

Skics
03-24-2003, 09:39 PM
Workout

Narrow-grip chin ups
10, 9, 8

Lat pull
10x130lbs, 9x120lbs, 9x120lbs

Narrow-grip lat pull
13x120lbs, 10x120lbs, 9x120lbs

Preachers
7x100lbs, 7x80lbs, 8x70lbs, 8x60lbs, 8x50lbs

Bb curls
8x60lbs, 8x50lbs, 9x40lbs

Overview

I was a little hungry while I was working out so that kind of took a bit of the intensity away. Bleh. About 45 min.

Sleep

10hrs.

Skics
03-24-2003, 09:51 PM
Workout

Bb shrugs
22x185lbs, 15x235lbs, 11x285lbs, 10x285lbs, 15x185lbs, 12x185lbs

Bb upright rows
9x80lbs, 8x70lbs, 9x60lbs

Shoulder press
9x100lbs, 8x90lbs, 8x90lbs

Db front raise
9x17lbs, 9x17lbs, 8x17lbs

Db lateral raise
8x23lbs, 7x23lbs, 9x17lbs

Overview

Good day today. Took about 35 min for this workout. Lats aren't very sore from yesterday. I know sore doesn't equal grow, but I figure if I am sore, my intensity was about right.

Sleep

9hrs.

Skics
03-27-2003, 07:57 PM
Workout

Decline bench
3x135lbs, 7x205lbs, 9x185lbs, 12x155lbs

Pec deck
9x160lbs, 8x160lbs, 8x150lbs

Incline db press
8x55lbs, 9x45lbs

Dips
9xbw, 7xbw

Cable pressdowns (straight bar)
12x130lbs, 9x130lbs, 8x130lbs

Cable pressdowns (underhand grip)
9x90lbs, 8x90lbs, 9x80lbs

Overview

Decent workout today. Took about 1 hour. I had my girlfriend at the gym with me today tuttut so it took a bit longer.

Sleep

8hrs.

Skics
03-29-2003, 01:44 PM
Workout

Close-grip chins
10, 9, 8

Lat pull
13x120lbs, 10x120lbs, 9x120lbs, 8x120lbs

Seated cable pulls
8x160lbs, 8x140lbs, 7x140lbs

Preachers
8x80lbs, 7x70lbs, 8x60lbs, 8x50lbs

Bb curls
7x60lbs, 8x50lbs, 10x40lbs

Overview

Took about 35 min. I hit the bag for a little while afterwards to relieve some stress :mad:.

Sleep

9hrs.

Xg74
03-29-2003, 05:38 PM
You seem to be progressing nicely. Good shrug strength as well. Do you mean Dumbbell curls? Or do you actually bring the weight down? With a preacher curl of 100 for reps, I would imagine that you could get at least 100 easy on a barbell. :)

Skics
04-01-2003, 06:02 PM
Originally posted by Xg74
You seem to be progressing nicely. Good shrug strength as well. Do you mean Dumbbell curls? Or do you actually bring the weight down? With a preacher curl of 100 for reps, I would imagine that you could get at least 100 easy on a barbell. :)

Thanks man, I appreciate the kind words. No I don't mean dumbell curls, those preachers actually might be a little misleading because they are on a machine, they aren't free weight preachers. I'm not sure exactly how much of a difference there is but I'm sure it's a fair bit. I don't really max on my bis but I could probly hit 90 for reps on the standing bb curls without too much body language; however, since I do those late in the workout, I usually don't get that high ;)

Again, thanks for chipping in on my journal.

Skics
04-01-2003, 06:21 PM
Workout

Bb shrugs
22x185lbs, 20x235lbs, 17x285lbs, 13x285lbs, 15x235lbs

Bb upright row
8x90lbs, 8x90lbs, 7x90lbs

Shoulder press
10x110lbs, 8x100lbs, 7.5x100lbs

Front db raises
8x20lbs, 8x20lbs, 7x20lbs

Db lateral raises
8x23lbs, 7x23lbs, 9x20lbs

Overview

Good workout, about 35 min, traps are not as sore as I wanted them to be. More power next time I guess. Man, someone tell me to get my pansy ass in gear and start eating, I went down a pound and a half in the last week. ****.

Sleep

9hrs.

Skics
04-01-2003, 06:30 PM
Workout

Cleans
8x115lbs, 6x115lbs, 3x115lbs
Blegh. I always get head rushes when I do these, damn near fell over on the last one.

Hamstring curls
8x125lbs, 8x125lbs, 8x115lbs

Leg extensions
14x170lbs, 11x200lbs

Overview

Fak, now that I am writing this I realized I forgot abs today. Man it has been that kind of day. I guess thats on for tomorrow. Took about 35 min. Hit the heavy bag for a little bit, I realize this is cardio and it is a bit counter productive but it feels good just to smack something every once in a while.

Sleep

8hrs.

Skics
04-03-2003, 10:40 PM
Workout

Decline bench
3x135lbs, 7x205lbs, 9x185lbs

Pec deck
8x170lbs, 6.5x170lbs, 7x160lbs

Incline db press
8x50lbs, 9x45lbs

Dips
10xbw, 8xbw

Cable pressdows (straight bar)
9x140w, 8x130lbs, 8x120lbs

Cable pressdows (underhand grip)
10x90w, 9x90lbs, 8x90lbs

Overview

About 45 min for this workout. Good day today, killed myself on those pec decks.

Sleep

8hrs.